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SEPT.11.18 CF

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Crossfit Chowchilla – CrossFit

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Warm-up (No Measure)

PVC Work..

7 AMRAP: (progress in movement at 1/2)

10 Air Squats > 10 Back Squats

4 Push-ups > 4 Up-Downs

8 Step-ups > 8 Box Jumps

TESTING

Weightlifting Section :

*(Start with Lowest Fraction> Ex: 1/4 Body Weight and complete all movements that call for 1/4 then move on)*

Back Squat

Front Squat

Thruster

Jerk

OHS

Deadlift

Shoulder Press

Bench Press

Clean

Snatch

Back Squat x5 Heavy (Customx5)

In 15 minuets…

Build to a Heavy set of 5 (30×1)
5 REPS at Tempo pace

Metcon (AMRAP – Reps)

WORKOUT

AMRAP x 12 MINUTES

7 DB Front Squats (50/35)

7 Box Jump (24/20″)

*2 Burpees top of every minute, including 0:00